the lovely Debbie Gowans….
In 5 mins:
Downward dog freeze tag:
E2MO2M for 10 mins complete:
*increase weight every set
5×3 Bench press
*build to a heavy 3 and hold across the 5 sets
15 mins after the WOD
2 rounds for time of:
60 wall balls @ blk/blu
30 c2b pull ups/ pull ups
*8 min cap
rest 10 mins then
5 x 500m row
2 min rest
Coaches warm up
In Pairs in 40 mins work through as much as possible of:
3. Power Clean + Push-Press + Power Jerk + Split Jerk
3.1 Do five full complexes at the same weight that you used for the Conventional Snatch Warm-Up weight to practice complex
3.2 Find your daily max in the complex.
3.3 Drop down to 80% and do three unbroken rounds of one power clean + two push-presses + three power jerks + four split jerks.
3.4 Find your daily max in power clean singles.
3.5 Drop down to 80% and do three sets of three